Day 92

A. Strength

7×4 Front Squats

B. Conditioning

3 Rounds for time of:

50 Double Unders
25 T2B
10 Clean and Jerks (135/95)

C. Accessory Work 

4 Giant Sets of:

a.) DB Bulgarian Split Squats x  6-8
b.) DB Skull Crushers x 10-15
c.) Unbroken Close Grip Push ups x 12-15

Day 91

A. Strength

Every 2:00 For 20 minutes (10 Sets):

5 Bench Press + 10-20 Abmat Sit-Ups

Warm-up as needed. Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit. Pick a quantity of Abmat Sit-ups you can maintain and also finish with some time to recover before your next set.

Goal should be to have about 60 seconds of full recovery time.

B. Benchmark (Time)

30 Bar Muscle Ups

C. Accessory Work 

Band Pull Aparts: 100 Not For Time

Break this up into as many sets as needed. Perform this as 50 Under and 50 Overhand. Focus on position and activation. Not speed.

Day 90

A. Bounding

5×1 – Seated Box Jump

B. Clean

1. 5×1 – Clean High Pull + Tall Clean.

*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.

2. EMOM x 15, 

3 Rounds:

Min 1 – 1 Squat Clean, 70%
Min 2 – 1 Squat Clean, 75%
Min 3 – 1 Squat Clean, 80%
Min 4 – 1 Squat Clean, 85%
Min 5 – 1 Squat Clean, 90%

C. Conditioning

21-15-9:

Deadlifts (225/155)

400m Run

D. Accessory Work

3 Supersets:

15 Barbell Bent Over Rows

20 Glute Bridges
25 Abmat Sit-Ups
30 Banded Good Mornings

Day 89

A. Strength

8 x 1 Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B. Accessory Work

3x10 Strict Overhead Press @ 65%

Rest 2 minutes between sets.

C. MetCon (Time)

EMOM x 12 minutes,

ODD: 10 Alternating DB Snatch (70/45)

EVEN: 12 Wall Balls (20/14)

D. MetCon (AMRAP)

As many rounds as possible in 12 minutes of,

15/12 Calorie Row
15/12 Ring Dips

Day 88

A. Strength

Front Squat (2RM)

Drop 20% off and complete (2 x 5)

B. Skill

3 x 10 Overhead Squat  

*Just the bar, working on positioning*

C. Snatch Work

7 x 3 Hang Snatch, climbing
5 x 1 Snatch, climbing

D. MetCon (Time)

50-40-30-20-10

Calorie Row
Double Unders

Day 87

A. Warm-Up

800m Jog 

B. Sprints

10 x 20 yard sprint (15s rest)

C. Sprints 

10 x 40 yard sprint (60s rest)

D. For Time:

5 rounds of,

20 yard shuttle
50 yard medball carry (20/14)
20 Push ups
20 Air squats
50 yard medball carry (20/14)
20 abmat sit-ups
50 yard sprint

Rest 1:1

Day 86 (Active Recovery)

A. Active Recovery

For time:

2000m Row

- 1min rest

250m Row

- 2min rest

1500m Row

- 1min rest

250m Row

- 2min rest

1000m Row

- 1min rest

250m Row

- 2min rest

500m Row

- 1min rest

250m Row

B. Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Day 85 (Track Session)

Warm-Up

400m jog

A. Bounding

Hurdle Hops (4 x 6)

B. Agility

3 x 10-20 out and back shuttle

C. Conditioning

“Hinshaw Track Intervals”

3 rounds:

3x600m, 45sec rest between intervals

5 min rest between rounds

D. Core/Mobility

10 quick rounds of... 5 hollow rocks + candlestick roll

Day 84

A. Strength 

Front Squat - Heavy single

B. Accessory Work

Overhead Squat - 4 x 10

C. MetCon (Time)

Three rounds for time of,

500m row
12 Burpees
21 Box Jumps (24/20)

D. Core

Three rounds of, (no rest between movements)

20 Abmat Sit- Ups
1 minute plank

Day 83

A. Strength

5 × 2 Push Press – first rep is from back rack, second rep is from front rack.

B. Accessory Movement

DB Floor Press (2 × 20)

C. Horizontal Pull/Rear Delt Superset

3 sets of,

Seated Cable Row x 10

Face Pull x 12

D. Gymnastic Skills

50 Strict Pull-ups, every time you come off the bar complete 3 Strict HSPU.

E. Benchmark

Max Effort 2000m Row

F. Cash Out

150 Walking Lunges

Day 82

A. MetCon

"Fortitude"

EMOM x 30 minutes

Minute 1: 15/12 Calorie Row
Minute 2: 15/12 Burpees

B. *Skill*

EMOM x 15 minutes

3 Unbroken Bar Muscle-Ups

*Choose your own GOAT to work on*

Day 81 (Track/Field Session)

A. Conditioning Session

Warm-up: 2 laps around the field

1. 10x20 yard sprints (15 seconds rest)

2. 10x40 yard sprints (30 seconds rest)

3. 6x70 yard sprints (40 seconds rest)

4. 14x100 yard sprints (60 seconds rest)

Cool down: 2 laps around the field

Day 80

A. Conditioning

5 rounds of:

5 minutes of rowing
5 minutes of rest

Post distance rowed for each interval to comments.

Day 79

A. Strength

Weighted Chin-up - Work up to 5RM

B. MetCon (Time)

"Abracadabra"

1000m Row
20 Bench Press (155/105)
50 Ring Dips

C. Core

1 Minute Elbow Plank
1 Minute Side Plank
1 Minute Side Plank
1 Minute Plank (Push-up position)
1 Minute Hollow Hold

-15s transition time between core work

Day 78

A. Dynamic Warm-Up/CNS Stimulation

Tuck Jump (5 x 5)

B. Strength

Front Squat (10 x 3)

C. MetCon (Time)

21-18-15-12-9-6-3

Burpees over the rower
Row for Calories

Day 77

A. Sprints 

a. 10 x 20 yard sprints (15 seconds rest)

b. 10 x 40 yard sprints (30 seconds rest)

c. 6 x 70 yard sprints (40 seconds rest)

Rest 5 minutes

B. MetCon (Time)

10 Rounds of, 

100 yard shuttle

10 Ring Dips (sub 12 Hand Release Push-ups)

Day 76

A. Strength 

Push Press + Split Jerk (8 x 1)

Build up in weight.

B. MetCon (AMRAP) x 20 Minutes 

“Jack” 

Complete as many rounds as possible in 20 minutes of: 

10 Push press (115/75)
10 KB Swings (53/35)
10 Box jumps (24/20)

Day 77

A. Strength 

Bench Press (2RM)

B. Skill 

10 Rounds of:

7 Pull-ups, Strict *Christina 8 BW Rows*
7 Ring Dips, Strict *Christina 8 TRX Push-ups*
21 Air Squats

C. “Gun Show”

Superset (4 sets) any Bicep and Tricep exercise of choice.

D. Conditioning

5 x 300m row/ 1min rest between intervals

Day 75

A. Skill

EMOM x 10 Minutes

5 HSPU

- Choose any GOAT of your choice.

B. MetCon (AMRAP)

As many rounds as possible in 12 minutes of,

250m Row
25 AbMat Sit-ups

Day 74

A. Test

2k Row (Time)

Max Effort 2000m Row

B. MetCon (AMRAP) 

AMRAP x 12 minutes

15 DB Snatch (75/55)

30 Double Unders

Day 73

A. Squat Complex (7 x 1)

Complex consists of 3 rounds of,

1 Front Squat
1 Reverse Lunge (L)
1 Reverse Lunge (R)

B. MetCon (Time)

21-18-15-12-9-6-3

Overhead Walking Lunge (95/65)
T2B

Day 72

" 7/4/1776 "

A. MetCon (Time)

7 Rounds

4 Bench Press (245/165)
17 Hip Extensions

then immediately after the 7 rounds

76 Calorie Row

B. Core

Double Tabata (8:00)

Hollow Holds
Plank

Day 71 (Track Session)

Track Session

A. Sprints

8x300m Hard, 100m walk recovery

Rest 5 minutes

B. Aerobic Capacity

1 mile (1600m) Moderate

Rest 5 minutes

C. Sprints 

8x100m Hard, 300m jog recovery

Day 70

Mobility: Lats/Front Rack Pos./T-Spine

A. 2 Sets, not For Time:

15 Ring Rows
15 Push-ups
10 T2B
10 V-Ups

B. EMOM x 15 Minutes

3 Hang Cleans – escalating weight

C. Metcon (AMRAP) x 5 minutes

6 Hang Clean (135/95)

6 Ring Dips

rest 3 mins then

D. MetCon (AMRAP) x 5 minutes

5 Power Clean (135/95)

10 Hand Release Push Ups

Flexibility: Chest/Triceps/ Lower Back

Day 69

A. Pulls

Deadlift - Heavy Double

B. Metcon (Time)

3 rounds:

25 Deadlifts (185/115)

100 Double Unders

- 5 Minute Rest-

C. Row

Max Effort 2000m Row

Day 68

A. MetCon (Time)

1000m Row

-rest :45 secs-

8x250m

-30 rest between sets-

1000m Row

B. Skills

5 rounds

1 min Overhead Bar Hold (45/35)

1 min Rest